Maximize Muscle: AH7’s 3-Day Upper-Lower Body Blast!
Welcome to AH7’s ultimate guide to a 3-day upper-lower body split designed to help you maximize muscle growth in a short time frame. This program integrates compound exercises with a few isolations to ensure you target every muscle group effectively. It’s time to bring the intensity and pack on some muscle!
Day 1: Upper Body A
- Bench Press
- Sets: 4
- Reps: 6-8
- Rest: 2 minutes
- Bent Over Rows
- Sets: 4
- Reps: 6-8
- Rest: 2 minutes
- Dumbbell Shoulder Press
- Sets: 3
- Reps: 8-10
- Rest: 90 seconds
- Pull-Ups (or Assisted Pull-Ups)
- Sets: 3
- Reps: 6-10
- Rest: 90 seconds
- Dumbbell Bicep Curls
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds
- Tricep Dips (on parallel bars or bench)
- Sets: 3
- Reps: 8-10
- Rest: 60 seconds
- Face Pulls
- Sets: 3
- Reps: 12-15
- Rest: 60 seconds
Day 2: Lower Body A
- Squats (Back or Front)
- Sets: 4
- Reps: 6-8
- Rest: 2 minutes
- Romanian Deadlifts
- Sets: 4
- Reps: 6-8
- Rest: 2 minutes
- Leg Press
- Sets: 3
- Reps: 8-10
- Rest: 90 seconds
- Walking Lunges
- Sets: 3
- Reps: 10-12 (each leg)
- Rest: 90 seconds
- Calf Raises
- Sets: 4
- Reps: 12-15
- Rest: 60 seconds
Day 3: Upper Body B
- Overhead Press (Barbell/Dumbbell)
- Sets: 4
- Reps: 6-8
- Rest: 2 minutes
- Pull-Ups/Chin-Ups
- Sets: 4
- Reps: 6-8
- Rest: 2 minutes
- Incline Bench Press
- Sets: 3
- Reps: 8-10
- Rest: 90 seconds
- Single-arm Dumbbell Rows
- Sets: 3
- Reps: 8-10 (each arm)
- Rest: 90 seconds
- Dumbbell Hammer Curls
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds
- Skull Crushers (EZ Bar/Dumbbell)
- Sets: 3
- Reps: 8-10
- Rest: 60 seconds
- Lateral Raises
- Sets: 3
- Reps: 12-15
- Rest: 60 seconds
Key Points:
- Proper form is crucial. Before attempting to increase weight, ensure you have the correct technique.
- Hydration and nutrition are equally as important. Fuel your body for growth.
- Always warm up before your session and cool down/stretch post-workout.
As you become more advanced, consider variations, additional exercises, and other techniques to continually challenge your body. Stay consistent, keep pushing, and witness the transformative power of AH7’s 3-Day Upper-Lower Body Blast!
FAQs
1. I’m new to weightlifting. Is this workout suitable for beginners?
Absolutely! If you’re new, it’s essential to focus on form over weight. You might want to start with lighter weights and gradually increase as you become more comfortable. Remember, every seasoned lifter began as a beginner. This journey is about progress, not perfection. Stay committed, and you’ll see results!
2. How long should I follow this program?
This program is designed to be effective for 6-12 weeks. After that, you might consider changing some exercises or rep schemes to prevent plateaus and to continually challenge your muscles. Consistency is key, so keep pushing forward, even if you decide to switch things up!
3. Can I add cardio to this workout regimen?
Definitely! Cardio is an excellent complement to strength training. Consider adding 20-30 minutes of moderate-intensity cardio at the end of each session or on your rest days. Not only will it benefit your heart health, but it’ll also help with muscle recovery and fat burning.
4. How much rest should I take between these workout days?
It’s recommended to have at least one rest day between the sessions to allow your muscles adequate recovery time. For instance, you could structure your week as Upper Body (Monday), Rest/Cardio (Tuesday), Lower Body (Wednesday), Rest/Cardio (Thursday), and Upper Body (Friday). The weekend can be for active recovery, stretching, or light cardio.
5. I’m not seeing results as quickly as I’d hoped. What might be the reason?
Building muscle and strength is a journey that requires patience and dedication. Factors influencing results include sleep, nutrition, stress levels, and genetics. Ensure you’re eating enough protein, getting 7-9 hours of sleep, and managing stress. Remember, small progress is still progress. Keep pushing, and over time, the results will come.
6. Should I take any supplements?
While it’s best to get most of your nutrients from whole foods, some find it beneficial to supplement with protein powder, BCAAs, or creatine. Before starting any supplements, consult with a healthcare professional or nutritionist to ensure it’s the right choice for you.
7. I sometimes feel sore a day or two after the workout. Is this normal?
Yes, this is known as Delayed Onset Muscle Soreness (DOMS). It’s a common and natural response when you challenge your muscles, especially if you’re new to a routine. Ensure you’re stretching post-workout, staying hydrated, and consider foam rolling to help with the soreness. Embrace it! It’s a sign you’ve pushed your muscles and they’re growing stronger.
Remember, the journey of fitness is personal. Everyone progresses at their own pace. Celebrate every victory, no matter how small, and trust in the process. You’ve got this, and we’re here to support you every step of the way! ??
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